Tobacco Cessation

Resources to assist smokers with tobacco cessation are available at Cabrini College. Take the first step towards a healthier, new you!

Quit Tips

1. To resolve mixed feelings about quitting, identify positives and negatives about smoking, along with alternatives to smoking. List on an index card and carry with you at all times. Focus on the reasons you would like to quit.
    
2. Develop a contract with your health care provider to quit smoking. Consider using quit medications (patch, gum, medications, etc.) which can multiply your success rate of becoming smoke-free.
    
3. Set your quit date as soon as you are motivated to do so. Mobilize your resources and be fully prepared prior to the quit date.
    
4. Remove all cigarettes, ashtrays, lighters, and other smoking items from your home, office, car, etc. You want absolutely no triggers within your reach once you quit.
    
5. Make a “smoking diary” to determine when, why, and how much you smoke. List other healthy ways to get the results you like from smoking. For example, if you smoke to relax, try meditation, deep breathing exercises, or yoga. Also document what you’ll do when you stop smoking and keep a “non-smoking diary” after quitting.
    
6. When cravings hit, breathe deeply and remember they generally pass within a few minutes. Take a brief walk if possible. Sugar-free gum or candy will also help with cravings.
    
7. Change your routines associated with smoking. For example, if you smoked with your morning coffee in the kitchen, change your routine by drinking an alternate beverage, going to a different location, and/or reading the paper to distract yourself. If you smoked while driving, keep a water bottle in the car to occupy your free hand. The habit of smoking is often more difficult to break than the experience of going through nicotine withdrawal. (Nicotine is usually out of a person’s system within 72 hours.)
    
8. Make lists of the following:
    
   Non-smoking friends to spend time with and who will support you in your goal to quit. Call or visit them when you have the urge to smoke.
    
   Activities you would enjoy that don’t involve smoking, such as going to a non-smoking restaurant or exercising. Adding physical activity is a great strategy for dealing with cravings and improving your health.
    
   Triggers for smoking and how you will modify or avoid them. Stay away from environments or people you associate with smoking for a while until you feel stronger about quitting tobacco. It is best to be prepared and set yourself up for success! 
     
9. Think positively and stay focused on your goal to live smoke-free. Even though it sometimes takes a few attempts, remember you CAN do it!
    
10. Join SmokeFREE, Main Line Health’s free six-session smoking cessation group program. Upon completion, 9 out of 10 participants successfully quit smoking!
    To learn more about SmokeFREE or to register for an upcoming session, contact Kara Chivalette at 484-337-8329.